Re: exercise -- DietLowCarb.com

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Date Posted: 09:32:43 06/30/02 Sun
Author: Sherry
Subject: Re: exercise
In reply to: kim 's message, "exersice" on 08:16:58 06/30/02 Sun

What you do will depend on you and on what you can handle. I will tell you what I believe, and maybe not everyone will agree with me, but I've done research on this and I think I speak from the knowledge of a lot of other people besides myself.

I truly believe that weight training (resistance) is the BEST overall excercise that you can do. Lifting heavy weights with different muscle groups of your body until it becomes difficult to lift another time is very effective.

What it does is cause little microscopic tears in your muscles. (that is why the aching the next day). Your body then gets to work healing those muscles. It uses protein to make the repairs, and it burns fat just USING those extra muscle you have created.

You will grow stronger, release endorphins (feel good hormones), and your body will burn more calories even while at rest just from having the extra muscle.

You will tone those muscles which will look better as a result.

One other thing. Lifting weights releases "human growth hormone". This is very important because as we age our bodies produce less and less of the stuff. Human growth hormone is the hormone that allows teenagers to eat all sorts of junk, sit around being couch potatoes and never gain a pound. It is also what keeps our bone density high.

You want more bone density, because osteoporosis is a crippler of women as they age.

Lifting weights requires some knowledge. If you can join a gym (even for a short time) and have someone show you what you need to do so as not to injure yourself that would be best. If not there are books and magazines out that than can help. One I found is "Muscle and Fitness Hers".

You don't have to belong to a gym to lift weights, but it helps to know what you are doing. You never want to hyperextend your joints for instance. The point is to work the muscle not hurt the joints.

You should lift on an empty stomach and not eat immediately after for at least an hour. DO drink lots of water before, during and after your workout though.

Eating (particularly carbs) after a workout inhibits the release of human growth hormone (per Protein Power).

You should wait at least a day between workouts to allow time for the muscle to heal itself before working that muscle group again. Otherwise you aren't making any progress.

You should vary the workout, intensity, repetitions, sets, and weight so that it doesn't become stale. After lifting a certain weight for so long, the benefit starts to lag. You need to either increase the reps, increase the number of sets or increase the weight as it becomes too easy.

Now what you do about what I have told you is up to you. But I started in June to get serious about my workout. I started lifting every other day. Started at 50 pounds on one set of excercises, and it hurt. Was nearly impossible. Now I'm up to 70 and it doesn't hurt that much.

I work out every other day (although I did take yesterday off). I was stalled pretty much on my weight loss progress and have been unable to really lose below a certain weight for about two years. This month I actually went below my "set point" which I have been struggling for 2 years to leave behind, and lost an additional 7 pounds.

Plus I have lost at least an additionl 3 to 5 inches over the areas that I have been measuring.

Weight training works. I did it once years ago without dieting and lost about 60 or so pounds then.

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Replies:

Re: exercise -- kim, 13:12:00 06/30/02 Sun
- Muscle -- Sherry, 13:53:33 06/30/02 Sun